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Top 10 tips to help you quit

Published: 13 March 2018

Quit smoking this No Smoking Day

Are you ready to quit smoking but don't know how? No Smoking Day on 14 March is the perfect time to try and we have some great tips to help you do it. Smoking damages your body in many ways. From the day-to-day effects on your heart and your breathing, to longer-term smoking-related illnesses such as heart disease, cancer and strokes. Smoke can harm your family's health too. Here's ten top tips to help you quit.

  1. Prepare for the day you quit to help avoid temptation and ensure you don't have any cigarettes or lighters on you.
  2. Avoid places where people around you might be smoking, like the pub.
  3. Remember why you have decided to quit. List them or write them on a piece of paper if it helps.
  4. Use distractions. Everyone has their own way of coping with cravings be it going for a brisk walk, drinking a glass of water or playing a game on your phone. Find what works for you.
  5. Get moving – studies have shown that even a five minute walk or stretch can cut cravings and may help your brain produce anti-craving chemicals
  6. Change what you drink. Drinks like alcohol, fizzy drinks, tea and coffee make cigarettes taste better so try drinking more water or fruit juices.
  7. Remember that giving up helps your health. Poisons from tar in cigarettes enter the bloodstream, spread around the body within seconds and cause damage to major organs.
  8. You're saving yourself money. A 20-a-day habit will cost you £288.30 a month. Treat yourself with a reward after your first smokefree month.
  9. There's lots of free support available to help you go smokefree and give up for good. In Surrey, there is local support and advice available from Quit 51, with free resources and help. You can find details on the Healthy Surrey website.
  10. Last but not least, there's never just one cigarette so try to not fall into that trap.

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